Ramadan and Healthy Eating...

Ramadan Mubarak 🙏 to all my Muslim friends celebrating Ramadan, starting Sunday, May 5th for one month!

I was honoured to get a day of learning last week at my Parents Engagement Cooking Class over at Fraser Mustard's community kitchen with moms mainly from Sri Lanka and Pakistan, sharing Ramadan traditions, stories and foods they serve with their families to break their since-sunrise 🌅 fast at sunset 🌇.

I learned about the five pillars of Islam (and within this Ramadan, a spiritual and sacred month). 

First and foremost, you must first recognize you are Muslim. 

Five brief prayers are conducted each day starting from sunrise to sunset to midnight. It is done with intention and silent meditation, kneeling and bowing with the forehead touching the ground. This grounding is significant in which you acknowledge one God, and one only. The month of Ramadan is that in which was revealed the Quran; a guidance for mankind, with the criterion (of right and wrong). And whosoever of you is present, let him fast the month, and whosoever of you is sick or on a journey, a number of other days. Allah desires for you ease; He desires not hardship for you; and that you should complete the period, and that you should magnify Allah for having guided you, and that perhaps you may be thankful (this description I give credit to my friend Asma living in Pakistan).

Muslims also engage in increased charity during Ramadan. A general 2.5% of their yearly income is donated for charitable causes if families are able. This creates a cycle of help to the community for those in need- the poor, the widowed.

The practice during Ramadan is fasting from dawn to sunset- no sipping water or eating. The pre-dawn meal before the fast is called the suhur, while the meal at sunset that breaks the fast is the iftar. Pregnant women and children are exempt. It is a month to practice increased self-discipline. Where physical energy are low, good will and spirits are high. To break the fast, one or three dates are eaten with three sips of water, and then the evening meal begins.

The Kaaba, which Muslims believe was built by Abraham and his son Ismail as a monotheistic house of worship, is considered Islam's most sacred site located in Saudi Arabia. Believers around the world face the Kaaba during their five daily prayers. The holy Zamzam water (historical significance), literally meaning "stop flowing" started as a small spring in the bare dry dessert in Mecca, Saudi Arabia, when it miraculously appeared while Ismail's mother was frantically searching for food to ease her crying son's hunger. It kept flowing since... I had the incredible opportunity to sip some holy water from that well- imported in bottles. Thank you mom Athira for sharing 💧💦.

At the end of Ramadan, the next day is celebrated, called Eid, where Muslims wear new clothes and go for meal outings with family and friends. Then you would wish Eid Mubarak! I Learned So Much- Thank you lovely ladies, especially Shazna for articulating with such passion and love on this important holy month of fasting!

If you know your collegue, friend or neighbour is celebrating Ramadan, say to them "mashallah" which means "that good things has happened under God's will." It is the ultimate heart-felt wish and blessing! 💕 May we all give and receive kindness, compassion and understanding here and around the world! 🙏

Parents brought in homemade foods that were healthy, flavourful and delicious! We had a morning feast of spicy green chili chicken soup with oats, tuna and sweet corn sammies, bhajia- a potato and onion fritter with a spicy cilantro dip, flaked mackeral buns, spicy chicken kothu roti, chicken kebab (sauteed in tomatoes and onions) and loaded mini chicken buns. To finish off, countering the spiciness, a refreshingly cool mango lassi yogurt drink. 

What a wonderful way to exchange cultural identity and traditions through a heart-felt meal together! 

I want to use this post to also share the incredible efforts of my joint partners TDSB Newcomer Services and Michael Garron Hospital in bringing the Healthy Together initiative to the Thorncliffe Community. Our aim is to empower these parents to share our learnings forward by leading similar group sessions with other members, families and friends in their communities. To bring on real positive change and influence, it takes a village...

With community builder Ashima and TDSB facilitator Sofie.

Healthy Snacks and Dips Session courtesy of me...

Roasted Chickpeas, Tuna Avocado Salad, White Bean Dip with Oven-Toasted Pitas and Edamole.

Crispy Roasted Chickpeas
Makes 2 cups

1 cup dried chick peas, soaked overnight covered in water 2-inches over (will double)
1 Tbsp. olive oil
1/2 tsp. sea salt
1 tsp. seasonings of choice (chili powder, dried thyme leaves, paprika, curry)

Preheat oven to 350 F and set out a bare baking sheet.

Drain chickpeas well. Spread the chickpeas out on a clean, absorbent towel and use your hands to gently roll and dry the chickpeas. Transfer the chickpeas to a mixing bowl and top with oil and salt. Mix well to combine. DO NOT add the other seasoning at this point - it can interrupt the crisping process, so wait to add until after baking.

Bake for a total of 45-50 minutes or until golden brown and dry/crispy to the touch. Turn the pan around and shake the chickpeas around at the halfway point for even cooking.

Remove from oven and toss with seasonings (if desired) while still warm. Then let cool 5-10 minutes - they will continue crisping as they cool.

White Bean Garlic Dip with Pita

1 (425 g) can cannellini beans (aka white kidney beans), drained and rinsed
2 cloves garlic
2 Tbsp. fresh lemon juice
1/3 cup olive oil, plus ¼ cup
1/4 cup (loosely packed) fresh Italian parsley leaves
Salt
Freshly ground black pepper
6 pitas
1 tsp. dried oregano

Preheat the oven to 400 F. Place the beans, garlic, lemon juice, 1/3 cup olive oil, and parsley in the work bowl of a food processor. Pulse until the mixture is coarsely chopped. Season with salt and pepper, to taste. Transfer the bean puree to a small bowl.

Cut each pita in half and then into 8 wedges. Arrange the pita wedges on a large baking sheet. Pour the remaining oil over the pitas. Toss and spread out the wedges evenly. Sprinkle with the oregano, salt, and pepper. Bake for 8 to 12 minutes, or until toasted and golden in colour. Serve the pita toasts warm alongside the bean puree.

Simple Avocado Tuna Salad
Makes 4 to 6 servings

2 cans flaked or chunk tuna, well drained
3 to 4 medium-sized ripe avocados, cut into chunks
1 medium cucumber, diced
1/4 medium red onion, sliced and diced
lemon wedge
EVOO
sea/kosher salt and freshly ground black pepper

Toss tuna, avocado, cucumber and onions together in a large bowl. Splash with lemon juice, drizzle well with EVOO and season with salt and pepper. Toss again and serve.

To Jazz it Up: top with cilantro, hot sauce or pickled jalapeno peppers.

If your family likes guacamole, try this twist with edamame beans chocked full of nutrients and punctuated with Asian flavours like fish sauce, soy sauce and sambal oelek.

Asian Edamole served with sesame rice crackers.

Mom Athira explaining that tuna avocado can be served in mini sweet pepper boats.

How fun and yum for the kids!

Healthy Snacks and Food Session courtesy of parents...

Parents brought in foods that represents what they prepare for their families at various meals of the day. They each presented their dish describing the flavours and the components making it a healthy choice. From top left clockwise: Herbs and Cheese Egg Frittatas with an insert of ketchup, Black Beans and Corn Quinoa Salad, Mixed Fruit and Yogurt Parfaits with chia seeds and crunchy corn flakes, and Egg Salad Sandwiches (crustless) to show the pretty mashed carrot or beets infused for extra nutrients! Well Done everyone- the food spread was colourful and delicious!

Mom presenting idli, a popular South Asian breakfast savoury rice cake with shredded veggies served with a complimenting spicy shredded coconut chutney. The light spongy texture of idlis were elevated with the zing of the piquant sauce. 

A beautiful satisfying South Asian spread of healthy deliciousness (and a chewy raisin oatmeal cookie for good measure).

Sharing and caring is what our community kitchen is all about!

Excerpt: Did you know you can experience Ramadan hosted iftars in nine cities across Canada? Prospective guests and hosts sign up through Mariam Shirazi's website- ramadan.fyi and Shirazi connects them. (Arabic: إفطار‎‎ ʾifṭār 'breaking of the fast') is an evening meal when Muslims end their daily Ramadan fast at sunset. Started three years ago, Shirazi says, "People come in not knowing about what Ramadan is or not knowing what Muslims are like because they've never had a chance to ask questions. It's a really cool way for people to come in and understand a little bit of our culture, and have a good time and enjoy a celebration with us."

It's a two way learning, and you really get to know someone over conversations about not only cultural and faith values but core family values breaking bread in a stranger's house. I am so lucky I get to cook with the Thorncliffe parents in our community kitchen and share talks, modern and traditional food together on a regular basis. You build relationships and connect on a much deeper human level. Mashallah! 💕